A+ R A-



Strength WOD



Muscle Ups


(bar or ring, if you can not do them then sub in 8 pulls ups and 8 Box Dips)


10 Box Jumps (24'/20')

10 Knees to Elbows

5 Rnds

2009 Games

2010 Games


CF Games Update

Deadlift Set Up



9 Back Squats (155#/95#)

12 Sit ups

15 Bar Facing Burpees

200 M Run

AMRP 15 Min

Erik, Jonas and Casey during the team WOD on Tuesday Morning

Decadent Fruit Dip

Bar Facing Burpees

Swimming at the Games?


Get a picture with you in your CFMG T shirt  and any CF Celeb/friend/judge/anyone! and post it to the CFMG facebook page!  The photo that gets the most "likes" will win a Smoothie King Gift Card!



A1) Split Jerk 6/6/6/6/6

A2) Russian KB Swing 8/8/8/8/8

(swing to eye level)

7 Power Snatch (115#/85#)

21 Double Unders

AMRP 8 Min


Coach Fletcher on the Affilate Page 7/26

Power Snatch vs Squat Snatch

So Cal Qualifiers


Teams of three

800 M Run 
60 Box Jumps (24'/20')
60 Chest to Bar Pull ups
60 KB Swings (70#/53#)
60 Walking Lunges w/ Plate overhead (45/25)
60 Toes to Bar
60 Front Squats (95#/65#)
60 Burpees
60 Push Press (95#/65#)
60 Sit ups
Go out the garage door jog to the east end (take a right) of the building and
Broad Jump
to the second garage door to finish

Will Team Shenny + Demi team up for the WOD today!?


**All exercises are done in teams of 3 with 2 people working at a time and one person resting.  The running and the broad jumps will be done as a team (all three people complete that movement together).

**Teams may have two barbells and KB’s. Unless there is not enough equipment available 

**Communicaiton will be Key! You must get to 60 reps as a team and with two people working counting will be tricky


Broad Jump

The Broken Fitness Industry


Tabata Air Squats


200M Run

5 Power Cleans (185#/115#)

10 Clapping Push ups

12 Min AMRP


LCI Last year.  Now we have double the space and double the athletes!

Maybe we will try these next time

Tabata Demo at CF Oahu


Open Gym 10am-1pm


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CFMG will be closed next Saturday and Sunday. Join us at The CrossFit Games!


Buy in: 800m run

4 rounds

20 Air Squats

10 Handstand Push-ups

20 "Up and Over" lateral box jumps

Cash out: 800m run

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Beginner WOD at 10am

Buy in: 400m run

4 rounds

20 Single rope skips

15 Air squats

10 box jumps

Cash out: 400m run


Steal this snack: SeaSnax (Strangely Addictive)

Running Tips for Forefoot and Pose Running Techniques

You Need to Read This!

by Coach Ian J McHugh

On a serious note, let's discuss Rhabdomyolysis, a.k.a. Rhabdo. "We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With CrossFit we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim, and even kill." (Glassman, Greg; 2005)

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Generally those who are most likely to suffer from exertional rhabdo are those who have been exposed to too much work (exercise) in too little time. Who are these types of people?

  • Former athletes, gym-goers, or CrossFit athletes who have taken some time off from training and come back weeks, months, or even years later and try to push themselves as hard as they did when they had been training.
  • Beginners who have never exercised, or even those who have exercised but with low intensity.
  • There even seems to be some "non-exercise risk factors" that could lead a person to developing rhabdo.

Factors in the Development of Exertional Rhabdomyolysis (Brown DO, Thomas; 2004)


Exercise Factors

Athlete's experience and fitness level



Type (concentric vs eccentric)

Nonexercise Factors

Metabolic myopathies

Malignant hyperthermia


Sickle cell trait

High ambient temperature

What are Symptoms of Rhabdo?

  • dark, red, or tea colored urine
  • weakness of affected muscles
  • weight gain from water retention
  • joint aches and pains
  • muscle tenderness or aching
  • generalized weakness
  • fatigue

It is important that if you have any combination of these symptoms that you see your doctor and have your creatinine kinase (CK) levels tested, as well as your kidney function to make sure no kidney damage has occurred.

What can you do to try and prevent Rhabdo?

1) "Exercise wisely. A good rule of thumb is never to increase your workout more than 10% a week. For example, don't increase the miles you run, the weights you lift, or the number of times you do an exercise more than 10%. When it's hot and humid, don't increase your activity by even this much." (http://www.med.navy.mil/sites/nhoh/SiteCollectionDocuments/Rhabdomyolysis.pdf)

2) "Hydrate your body adequately, especially after exercise. Serious athletes are at risk of dehydration and possibly rhabdomyolysis. Drinking large amounts of water after exercising can help your kidneys flush out the myoglobin." (http://www.ehow.com/how_5653026_avoid-rhabdomyolysis.html)

3) Also checkout this helpful prevention list, How to Avoid Rhabdomyolysis, from eHow Health.


Please know at CFMG our #1 priority is safety. Our job is to help you become stronger, faster, and healthier. We would never try to put you in harm’s way. This is why we prescribe "On Ramp" workouts for those who need to scale workouts down or are just getting started with CrossFit. We also offer a free filtered water source so our members can continue to hydrate before, during, and after their workout. Please know that "rhabdomyolysis can develop at any level of physical exertion" (Brown DO, Thomas; 2004) so if you feel like you need to scale the WOD down, you probably should.



1) CrossFit Induced Rhabdo; Glassman, Greg; 2005

2) Exertional Rhabdomyolsis, The Physician and Sports-medicine - VOL 32 - NO. 4; Brown DO, Thomas; 2004

3) What is Rhabdomyolysis?; www.med.navy.mil

4) How to Avoid Rhabdomyolysis; eHow Health




A1) Deadlift 12/12/10/10/10

*Your goal is to maintain perfect form throughout all sets*

B1) Strict Ring dips 5/5/5/5/5

B2) Ab roll-outs 8/8/8/8


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Page 140 of 153

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